Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then…
ALT EMOM x 12 MIN:
Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs
Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs
Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank
Then…
1:00 Hard pace on Bike/Row/Run
Workout
RX: Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (45/35)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU
INT: Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (35/25)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (35/25)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU
BC: Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (20/15)/(20)
MIN 2 – MAX Single Unders
MIN 3 – MAX Plank Hold
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU
Finisher
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 6 MINUTES
Weighted Sit-Ups (35/25)|(20/15)*
*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.